What Training Have You Done Today?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » September 24th, 2017, 12:43 pm

10K@1:53.3, free rate, not max
Paul, 48M, 5'11" 78kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates, deadlift 4 plates

Erg on!

in440703
500m Poster
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Joined: April 8th, 2016, 6:23 pm

Re: What Training Have You Done Today?

Post by in440703 » September 24th, 2017, 12:44 pm

4x2000m/5:00r all at 1:43.8, 27spm, DF 148
All within 6:55.3-6:55.5
1000m PB 2:58.4 (Feb. 2017)

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Anth_F
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Location: United Kingdom

Re: What Training Have You Done Today?

Post by Anth_F » September 24th, 2017, 1:17 pm

Gammmmo wrote:10K@1:53.3, free rate, not max
Nice.

If you were to RPE it on the 1 - 10 scale what would it have been?
in440703 wrote:4x2000m/5:00r all at 1:43.8, 27spm, DF 148
All within 6:55.3-6:55.5
4 sub 7' 2k's in a row :o

I'll be happy to take just one thanks :lol: Great work though, seriously.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

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Gammmmo
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Re: What Training Have You Done Today?

Post by Gammmmo » September 24th, 2017, 1:38 pm

@Anth - about 8
Paul, 48M, 5'11" 78kg (all PBs done as a LWT tho'), ex bike time trialler.
1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates, deadlift 4 plates

Erg on!

in440703
500m Poster
Posts: 86
Joined: April 8th, 2016, 6:23 pm

Re: What Training Have You Done Today?

Post by in440703 » September 24th, 2017, 2:13 pm

4 sub 7' 2k's in a row :o

I'll be happy to take just one thanks :lol: Great work though, seriously.
Thanks! Getting back into it this last month after a bit of a hiatus. It's fun to see the gains early on. Suspect I'll plateau soon though!
1000m PB 2:58.4 (Feb. 2017)

H2O
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Re: What Training Have You Done Today?

Post by H2O » September 24th, 2017, 2:29 pm

Today was the fifth row since the hernia operation. I decided to try for pace around 1:51 for as long as it lasts
at about 27 spm. After 12 min I was nearly cooked but it looked like I could go on for 3 more minutes except that I
experienced tightness in the chest and even slight stinging pain. So I decided to break off (pace was 1:52.0),
since this could be indicative of an impending heart attack (although the subjective intensity was a bit lower than
maximal).

Then I set off for my uphill jog (1500 feet mostly not too steep only in the very beginning and at the very end
a little steeper). Takes 43 minutes. Right at the beginning I was "attacked" by an annoying dog which I had to fend off with rocks
and which raised my adrenaline level so I pushed the pace with HR 148-152 mostly, then 160 at the end (for about 2-3 minutes).
I didn't have nay problems there. So I guess the 1:52 pace puts me at a much higher HR (I don't like to use a HR monitor on the erg)
which is not a good sign.

NorsemanDave
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Re: What Training Have You Done Today?

Post by NorsemanDave » September 24th, 2017, 5:09 pm

Had another go at a HM.
First hour went pretty well but getting very hot and leaking big time.
Then started to get serious pain in the butt, to the point couldn't sit. Had to stop and go find s cushion to sit on and even then still struggled.
Was a real grind ro finish.
21,097m 1:32:39 25spm avg HR 150bpm.

Did improve by 5 minutes from the last time I tried so not all bad.

Rod
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Re: What Training Have You Done Today?

Post by Rod » September 24th, 2017, 6:04 pm

I've had a few days rest since my one hour piece on Tuesday (Did I mention it put me at the top of the world rankings...... :lol: )...........

.........but got back on the beast today as part of an over 60's mens team (called ''The Diamonds'') that set a new World Record for 100k. (Mens large HWT, 60-69....I'm a Lwt but I can go into the Hwt's...but obviously Hwt's cant go into the Lwt's)

Total time was 5 hours 26 minutes 54.6 seconds,

Average pace.......1:38.0

It worked out at something like 55 x 20 flat out strokes with about 5 minute rests each! :o

I averaged just under 1:30 pace for all of them....so I'll now be having a few more days off! :oops:
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

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bisqeet
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Re: What Training Have You Done Today?

Post by bisqeet » September 25th, 2017, 3:04 am

what better way to finish off a typical PP 8x500 interval session...
Image

yeh. a nice relaxing HM

Image
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~

lindsayh
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Location: Sydney, Australia

Re: What Training Have You Done Today?

Post by lindsayh » September 25th, 2017, 5:57 am

Dean is baaaaack!!

Monday PM

8x 5'/3'R
df128 sr27 mhr162 rpe8
2:12
1:56
5 all @1:53.2/3 (241w)
2:08
Lindsay
68yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

Steve1960VA
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Re: What Training Have You Done Today?

Post by Steve1960VA » September 25th, 2017, 8:52 am

Monday AM.
30 minutes
6500 meters
21-22 SR
DF 145
Male. Virginia, USA. Born 1960. 6'4" (1.93 m). 268 pounds (122 kg). C2 Model D, PM 5 (original model).

Am erging for fitness. Weight loss OK if it comes.

JerekKruger
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Re: What Training Have You Done Today?

Post by JerekKruger » September 25th, 2017, 12:11 pm

Warm-up: 1282m at 2:12.6

60min - 14744m - 2:02.0 - 18SPM

12:00 - 2935m - 2:02.6 - 18SPM
24:00 - 2906m - 2:03.8 - 17SPM
36:00 - 2953m - 2:01.9 - 18SPM
48:00 - 2966m - 2:01.3 - 18SPM
60:00 - 2984m - 2:00.6 - 18SPM

Cool-down: 1046m at 2:14.0

This piece felt a lot better than my previous 60min. I got into a nice rhythm around the 30min mark and, despite going faster than my previous one, my heart rate rose more slowly. In the last two minutes I pulled ~1:54s whilst maintaining my stroke rate of 18SPM, hence the speed up.

That's the end of my first week of base building. I rowed a total of 83910m (70754m excluding warm-ups and cool-downs).
Tom | 33 | 6'6" | 93kg

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Neorticros
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Re: What Training Have You Done Today?

Post by Neorticros » September 25th, 2017, 2:40 pm

Wow 18 SPM. I just did 14.3 km (PB is 14480 m)on my 60 mins but to 24-25 SPM. Prob I should pull more slowly but harder.

lindsayh
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Re: What Training Have You Done Today?

Post by lindsayh » September 25th, 2017, 7:01 pm

Neorticros wrote:Wow 18 SPM. I just did 14.3 km (PB is 14480 m)on my 60 mins but to 24-25 SPM. Prob I should pull more slowly but harder.
Don't forget this is primarily a "pushing" not a "pulling" exercise so work on using leg power effectively. Definitely try some slower rated pieces such as 30'/sr20 and 60'/sr18 which are both "popular" - it is all about the watts per stroke and a strong stroke which you can them maintain as you increase stroke rate with better fitness. See the piece above too with 4'/4/4 with 18/20/22 and some rate pyramids are good.
Lindsay
68yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

Edward4492
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Re: What Training Have You Done Today?

Post by Edward4492 » September 25th, 2017, 9:37 pm

Kings Head Regatta OTW write up om competition thread.

Congrats to lightweight guy Bill Risko with a nice 2nd place.

Rod, another big effort. Any video anywhere we can see?

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